Jeffrey Salazar
Diabetes is a difficult disease that is becoming increasingly common, especially in youth. The good news is that prediabetes and type 2 diabetes are largely preventable through lifestyle changes. A well-balanced diet that includes whole grains, lean protein, and healthy fats can help prevent the progression of prediabetes to diabetes. It is important to avoid fad diets and instead focus on gradual behaviour changes, incorporating healthy eating habits, weight reduction, and increased physical activity. Specifically, diets rich in whole grains have been shown to protect against diabetes, while diets high in refined carbohydrates and sugar increase the risk.
Diet characteristics to prevent diabetes
| Characteristics | Values |
|---|---|
| Well-balanced meals | High in fibre-rich foods, whole grains, lean protein, and healthy fats |
| Carbohydrates | Controlled intake, especially refined carbs like white bread, white rice, and sugary cereals |
| Fruits and vegetables | Include more, especially non-starchy leafy greens |
| Healthy fats | Include oily fish like salmon and mackerel, rich in omega-3 oils |
| Salt | Limit intake to reduce risk of high blood pressure |
| Sugary drinks | Cut down on sugar-sweetened beverages, including fruit juices and smoothies |
| Weight management | Achieve and maintain a healthy weight, focusing on gradual weight loss if needed |
| Physical activity | Incorporate regular exercise, aiming for at least 150 minutes per week of moderate to vigorous activity |
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What You'll Learn
Eat more fruit and vegetables
Eating more fruit and vegetables is linked with a reduced risk of type 2 diabetes. A higher intake of fruit, especially berries, and green leafy vegetables, yellow vegetables, and cruciferous vegetables may be protective.
Fruits and vegetables are full of vitamins, minerals, fiber, and phytochemicals, and they are low in calories and carbohydrates. The fiber in vegetables can help steady blood sugar and slow the absorption of other carbohydrates. For example, non-starchy vegetables such as lettuce can be used in place of pizza crust or tortillas to prevent blood sugar spikes. Similarly, serving other foods over a bed of lettuce can help slow nutrient absorption, further contributing to blood sugar control.
Cruciferous vegetables such as broccoli contain prebiotic fibers that are fermented by gut bacteria, helping them to thrive and, in some cases, aiding with glucose metabolism. Zucchini is another example of a vegetable that may support heart health and protect against certain cancers.
When it comes to fruit, it is important to eat whole fruits rather than fruit juices or smoothies, which contain high amounts of free sugar. Fresh or frozen fruit is beneficial, and it can be helpful to include fruit as a snack or an extra portion with meals.
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Reduce refined carbohydrates
Refined carbohydrates are simple carbs that have been processed to remove fibre. They are broken down through processing before they reach our plates. As a result of this processing, the body quickly absorbs the carbs and converts them into glucose. This increases blood sugar, and it means that a person may feel hungry again soon after a meal.
Simple carbs include table sugar, honey, fruit juice, and syrup. These are often major ingredients in highly processed and packaged foods like soda, cookies, cakes, candies, and other foods with added sugars. Some types of simple carbs are found in healthy foods like whole fruit and dairy foods. However, it is best to avoid packaged or processed foods with unfamiliar ingredients and to select items that are as whole and unprocessed as possible.
The body breaks down starches and sugars into glucose. Since refined carbs are quickly absorbed by the body, they can cause sharp spikes in blood glucose. This is especially true of sugary foods, which often have little or no nutritional value. Sugar can also contribute to weight gain and the risk of heart disease and stroke.
To reduce added sugars, try mixing half unsweetened tea with half sweet tea, drinking sparkling water with a splash of juice, or ordering coffee with less sweetener. When in doubt, hydrate with water. Check the ingredient list. Choose items with whole wheat flour listed as the first ingredient on the packaging—not enriched, unbleached, or multigrain flour. Some breads have seeds and oats on the outside of the loaf or use caramel colouring to make them look like whole wheat.
For pasta, start by mixing half white and half whole wheat. Old-fashioned or steel-cut oats are a great whole grain option instead of sugary cereals. Get creative with overnight oats or baked oat bars.
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Choose healthy fats
While it was previously believed that a fat-free diet was the healthiest option, experts now understand that certain fats are essential in our diets, especially for those with diabetes. Fat plays a crucial role in diabetes management, helping with post-meal glucose control, hormone production, and providing energy. However, it's important to choose healthy fats and practice portion control.
Types of Healthy Fats
Unsaturated fats, including monounsaturated and polyunsaturated fats, are recommended for people at risk of diabetes or with diabetes. Monounsaturated fats have a protective effect on the heart, lowering LDL cholesterol and reducing the risk of heart disease and stroke. Examples of foods containing monounsaturated fats include avocados, olive oil, canola oil, sunflower oil, nuts, and seeds. Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, also offer similar heart health benefits and are considered essential fatty acids that our bodies cannot produce on their own. Fatty fish like salmon, mackerel, and tuna are excellent sources of polyunsaturated fats.
Types of Fats to Limit
On the other hand, it is advisable to limit the consumption of saturated fats and trans fats. Saturated fats, which are solid at room temperature and mainly derived from animal sources, can increase cholesterol levels and the risk of heart problems when consumed in excess. Examples of saturated fats include butter, lard, coconut oil, palm oil, and palm kernel oil. Trans fats, formed through the hydrogenation of liquid oils, can also negatively impact cholesterol levels and heart health. These fats are commonly found in processed foods like snacks, crackers, chips, and baked goods.
Healthy Cooking Methods
To preserve the nutritional value of healthy fats, it's recommended to use healthier cooking methods such as baking, grilling, or steaming instead of frying. Choosing healthier oils for cooking can help retain the benefits of healthy fats while avoiding unnecessary calories or unhealthy additives.
Reading Food Labels
Reading food labels is crucial for people with diabetes to identify sources of healthy fats and make informed choices. Look for products with minimal trans fats and opt for lower saturated fat options. Whole foods are generally preferable to processed ones, as they tend to contain unhealthy fats and additives.
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Exercise regularly
Exercise is a key component of preventing and managing diabetes. Regular physical activity has been proven to be a powerful tool in preventing diabetes, and it is especially important for those with prediabetes.
The American Diabetes Association (ADA) recommends that adults with diabetes participate in both aerobic activity and resistance training. They advise that this should include at least 150 minutes of moderate-to-vigorous aerobic activity per week, spread over at least three days to minimise consecutive days without activity, and two to three sessions of resistance exercise per week on non-consecutive days. Resistance exercises, such as weightlifting, resistance band workouts, or bodyweight exercises, help build muscle mass, improve insulin sensitivity, and increase overall strength.
Exercising regularly helps to manage weight by burning calories and building muscle mass. Excess weight is a significant risk factor for diabetes, and even modest weight loss can significantly impact the prevention of the disease. Exercise also helps to improve insulin sensitivity, allowing cells to effectively absorb glucose from the bloodstream, thereby reducing the risk of insulin resistance and diabetes.
In addition to helping prevent diabetes, exercise also helps to prevent cardiovascular complications associated with the disease. It improves heart health, lowers blood pressure, reduces bad cholesterol (LDL), and increases good cholesterol (HDL).
It is important to note that there are physiological and behavioural barriers to exercise that must be overcome. For example, if you are new to exercise, start with short sessions of low-intensity activities and gradually increase the duration and intensity over time. This approach reduces the risk of injuries and keeps you motivated.
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Control portions
Controlling portions is a key part of managing diabetes and preventing its progression. Portion sizes have increased over time, and many people struggle with estimating the right amount of food to eat. This can lead to overeating, which is especially risky for people with diabetes as it can cause weight gain and affect blood sugar levels. Therefore, it is important to be mindful of how much you are consuming and make adjustments where necessary.
One way to control portions is to use smaller plates. Research has shown that people tend to fill their plates, so using a smaller plate can help reduce the amount of food consumed without leaving you feeling hungry. For example, switching from a standard 10.5-inch dinner plate to a 9-inch plate can help trick your brain into thinking you're eating more than you are. Similarly, when dining out, you can ask for a to-go container and put half of your meal aside before you start eating. This simple trick can help prevent overeating and make it easier to control your portions.
Another strategy is to be mindful of the types of food you are consuming. Focus on including more fruits and vegetables, lean protein, healthy fats, and whole grains in your diet. These foods are nutrient-dense and will help you feel satisfied without overeating. In contrast, limit your intake of refined carbohydrates, such as white bread, white rice, and sugary cereals, as they are linked to an increased risk of type 2 diabetes. Instead, opt for complex carbohydrates like brown rice, whole wheat pasta, and oats, which provide more sustained energy and are less likely to spike your blood sugar levels.
It is also important to watch your intake of starchy vegetables, such as potatoes, corn, peas, and winter squash. While these vegetables provide essential nutrients, they can affect blood sugar levels, so portion control is key. Aim for a balanced plate by filling half of it with non-starchy vegetables, a quarter with healthy carbohydrates, and the remaining quarter with lean protein. This will help you control your portions and ensure you are getting a variety of nutrients.
Finally, consider working with a registered dietitian who can help you set realistic goals and develop an eating plan that suits your individual needs and preferences. They can provide guidance on portion sizes, offer suggestions for healthy food choices, and support you in making gradual behaviour changes that will lead to long-term success. Remember, controlling portions is just one aspect of diabetes management, and combining it with regular physical activity and a well-balanced diet will help you achieve the best outcomes.
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Frequently asked questions
A well-balanced diet that is high in fibre-rich foods, whole grains, lean protein, and healthy fats can help prevent diabetes. The Mediterranean diet is often regarded as the gold standard for people with prediabetes.
Include more fruits and vegetables in your diet, especially leafy greens. Choose wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread, and oats instead of refined carbs such as white bread and white rice. Eat at least one portion of oily fish like salmon and mackerel every week to get your dose of omega-3 oils and healthy fats.
Avoid sugary drinks, fruit juices, and smoothies. Cut down on refined carbs and foods high in saturated fats, such as animal products and prepared foods, as they can increase cholesterol levels. Reduce your salt intake as well.
